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18 Aug 2006

Cereals - Bulgur

Bulgur is a popular grain in the Middle East and North Africa. It is made by steaming and drying wheat kernels, then cracking them to resemble cracked wheat.

It is high in dietary fiber, manganese, and magnesium and with niacin, thiamin, vitamins E and B6, riboflavin, pantothenic acid, phosphorous, magnesium, zinc, and copper. One cup uncooked bulgur contains up to 20 grams of protein which is excellent for those on a vegan diet.

Many organic brands are available. Bulgur, has a tender, chewy texture and comes in coarse, medium and fine grinds. It should be stored in airtight containers in the refrigerator.

Preparation is easy as Bulgar only requires soaking of approximately 30 to 45 minutes or boiling for 20-25 minutes until the liquid is absorbed. One cup of bulgar requires 2 1/2 cups of water when boiling. Soaked or cooked bulgur can be added to salads, pilafs, soups, stews, stuffings, veggie burgers and casseroles. It can also be added to the ingredients when baking bread.

It's nutritional value makes it a good substitute for rice. Once you have tried it you will find that it becomes as useful as brown rice in your kitchen.

Cover the bulgur with 2 cups boiling water in a heatproof container. Cover and let stand until water is absorbed, about 30 minutes. For a faster preparation, combine water and bulgur in a saucepan and heat over a medium-low flame until water is absorbed, about 15 minutes.Meanwhile, combine the chickpeas, tomatoes and curry in a small saucepan. Bring to a simmer over a medium-low flame. Heat for 2 to 3 minutes, then cover and keep warm until needed.Stir the chutney into the bulgur and season with salt. To serve, mound a portion of bulgur on each plate and top with chickpea mixture. Makes 6 servings.

Place the bulgur, water, apple and lemon juices and lemon rind in a small bowl. Cover and allow to soak until the liquid is absorbed, between 30 minutes and 1 hour. Halve the celery stalk, then cut wider half in two lengthwise. Cut the celery into thin slices on the diagonal. Place the bulgur, celery, diced apple, grated carrot, grapes and parsley in a serving bowl and toss until combined. Chill if desired before serving. Makes 6 servings.